Ever find yourself mindlessly doom scrolling through social before bed or pulling a late-nighter in front of your computer? Yeah, us too. But did you know all that screen time can seriously strain your eyes? The average person spends about seven hours a day glued to a screen. SEVEN HOURS…
Health experts suggest we cut that down to under two hours. So, are they saying we should all work only two hours a day? Anyone else hearing that?
To help keep your vision crystal clear, we asked our friends at Virtua Health for practical tips and tricks to help you protect your eyes and stay comfortable even when you're glued to your devices.
what is blue light?
Blue light is like the energetic, over-caffeinated cousin of the sunlight we love. It's a type of visible light with a short wavelength and high energy. You can find it in natural sunlight, but it's also emitted by our digital screens and those oh-so-efficient LED lights. While a bit of blue light during the day can boost your alertness and mood, too much screen time can throw your body for a loop.
eye strain and fatigue?
Ever feel like your eyes are as dry as the Sahara after a Netflix marathon? Yep, that's blue light eye strain kicking in. Staring at screens for hours on end can leave you with dry, tired eyes, blurred vision, and headaches. They even have a fancy name for it: Computer Vision Syndrome. It's like your eyes are doing overtime without the overtime pay.
preventative measures
Here's how to dodge eye strain:
Use Screen Filters: Get yourself some blue light filters or screen protectors. They're like SPF for your eyes, blocking the bad stuff without turning your screen into a blurry mess.
Adjust Display Settings: Ever noticed your phone getting all cozy at night? That's Night Shift (for iOS) and Night Light (for Android) at work, dialing down the blue light and cranking up the warm tones. It's like your screen's version of pajamas.
Take Breaks: Remember the 20-20-20 rule: every 20 minutes, take a 20-second break to look at something 20 feet away. It's like a mini eye vacation.
effects on circadian rhythm
Ever wonder why you're wide awake at 2 a.m. scrolling through cat videos? It's the blue light's fault. Exposure to this bright light, especially in the evening, messes with your body's natural sleep-wake cycle. It suppresses melatonin, the hormone that tells your body it's time to hit the hay. So, instead of counting sheep, you're counting the minutes until morning. Cut down on the screen action before you hit the hay.
Your circadian rhythm will thank you. Instead, swap that TikTok scroll for something low-tech:
· Stretching: Reach for the stars, touch your toes, get your body moving. You'll feel less like a pretzel and more like a relaxed human being.
· Read a Physical Book: Ever heard of those? They're like screens, but paper-thin and less flashy. Perfect for winding down without the glare.
· Practice Deep Breathing: Close your eyes, take a deep breath, and let it all out.
Seriously, schedule those eye exams. Your eye doctor can spot issues early on and give you the lowdown on protecting your eyes from blue light. Taking care of your eyes is crucial in today's digital age. By understanding the effects of blue light and taking preventive measures, you can keep your vision sharp and your eyes happy.
If you are struggling to catch those Z's despite cutting down on screen time, fear not! From sleep apnea to restless leg syndrome and more – the sleep medicine specialists at Virtua Health can help you snooze like a baby again. Visit their website to learn more about their pulmonology and sleep medicine services and discover how our friends at Virtua can transform your sleep and improve your overall health in this screen filled world!
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